CrossFit Martha's Vineyard

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

WOD:
Option 1:
A. Bench Press
work up to a heavy set of 3

B. Tabata (:20 on, :10 off)
Strict Pull-Ups 
Calorie Bike
Push-Ups
Calorie Bike

*8 Rounds at each movement before moving on*
*scale with bands for pull-ups or banded lat pulldown video*

Option 2:
6 Rounds
10 Seated DB Press
10 Renegade Rows (video)
20 Alternate Leg and Arm V-ups
20 Banded Good Mornings (Black)
50 Double-Unders/75 Single-Unders

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

WOD:
Option 1:
3 Rounds 
400m Run (500m Row if rain)
12 DB Snatches (70/50)
21 Single DB Squats 

Option 2:
6 Rounds
30 Mountain Climbers
21 KB Swings (53/35)
15 KB Squats 

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

WOD:
Option 1:
Every 3:00 x 10
1st 3:00: 400m SB/MB Run
2nd 3:00: AMRAP 7 Thrusters (115/85), 9 Pull-ups, 11 Box Jumps

Option 2:
6 Rounds
400m Run
20 Wallballs
10 Hang Power Snatches (105/75)

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

WOD:
Option 1:
Teams of 2 (2 rowers, still on their own mats)
3 rounds
250m Row (you go, I go)
500m Row
750m Row


Option 2:
4 Rounds
Burpees x 3 rounds of tabata (:20 on, :10 off)
Bike x 3 rounds 
Tuck Crunch x 3 rounds
Monster Walk x 3 rounds

*48 total rounds of tabata*

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

Calling all teens!! We are now taking teens at our 6:45pm class on 
Tuesday and Thursdays! If your teen had a punchcard before we closed we will honor it!! Come back in! Sign up for class is required so please visit the wodtogether page to find the schedule and sign up. If your teen needs to a membership visit the shop page to find the 2x/week monthly membership. Let's goooooo!!

Option 1:
4 Rounds
100' OH Carry (right)
10 Goblet Squats
100' OH Carry (left)
20 Sit-Ups

3 Rounds
15 Weighted Sit-Ups
10 Hollow Press (right)(video)
10 Push-up Knees2Elbows (video)
15 weighted Sit-Ups
10 Hollow Press (left)
10 Reverse Lunges

2 Rounds
200m DB/MB Run
200m Run
20 DB Snatches

Option 2:
"Goat work"
EMOM x 20
pick 2-4 movements and cycle through for 20 mins

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

Calling all teens!! We are now taking teens at our 6:45pm class on 
Tuesday and Thursdays! If your teen had a punchcard before we closed we will honor it!! Come back in! Sign up for class is required so please visit the wodtogether page to find the schedule and sign up. If your teen needs to a membership visit the shop page to find the 2x/week monthly membership. Let's goooooo!!

WOD:
Option 1:
5 min AMRAP
Buy-in: 40/30 Calorie Bike
Max rounds of "The Chief"
rest 5 mins
5 min AMRAP
Buy-in: 30/21 Calorie Bike
Max rounds of "The Chief"
rest 5 mins
5 min AMRAP
Buy-in: 20/15 Calorie Bike
Max Rounds of "The Chief"

"The Chief" - 3 Power Cleans (135/95), 6 push-ups, 9 air squats

Option 2:
20 min AMRAP
14 Shuttle Sprints
14 Plate Ground2Overhead (35/25)
14 MB Knee-Ups (14/12)
14 Push-Ups

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

Calling all teens!! We are now taking teens at our 6:45pm class on 
Tuesday and Thursdays! If your teen had a punchcard before we closed we will honor it!! Come back in! Sign up for class is required so please visit the wodtogether page to find the schedule and sign up. If your teen needs to a membership visit the shop page to find the 2x/week monthly membership. Let's goooooo!!

WOD:
Option 1:
4 Rounds
400m Run
20 Single Arm DB Hang Clean & Jerk (50/35)
15 Pull-Ups


Option 2:
4 Rounds
250/200m Row
25 DB Curls
250/200m Row
25 DB Tricep Extensions (video)
250/200m Row
25 DB Strict Press

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

Calling all teens!! We are now taking teens at our 6:45pm class on 
Tuesday and Thursdays! If your teen had a punchcard before we closed we will honor it!! Come back in! Sign up for class is required so please visit the wodtogether page to find the schedule and sign up. If your teen needs to a membership visit the shop page to find the 2x/week monthly membership. Let's goooooo!!

WOD:
Option 1:
A. 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch
work up to a challenging set

B. For time:
21 Lateral Barbell Burpees
21 Power Snatches (115/85)(95/65)
15 Lateral Barbell Burpees
15 Overhead Squats
9 Lateral Barbell Burpees
9 Squat Snatches


Option 2:
A. 1 Turkish Get-Up + 3 Front Squats + 1 Thrusters

*perform a tgu, at the top drop kb or db to rack position and perform 3 front squats then 1 thruster. Keep kb or db at overhead position and lower back down to ground via the tgu*
*complete 5-7 sets on each side, attempt to build in weight if possible*

B. For time:
21 Lateral Burpees
21 Single Arm Russian Swings (21 each side)(video)
15 Lateral Burpees 
15 KB Taters (video)
9 Lateral Burpees
9 Single Arm KB/DB Squat Clean Thrusters (video)

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

Calling all teens!! We are now taking teens at our 6:45pm class on 
Tuesday and Thursdays! If your teen had a punchcard before we closed we will honor it!! Come back in! Sign up for class is required so please visit the wodtogether page to find the schedule and sign up. If your teen needs to a membership visit the shop page to find the 2x/week monthly membership. Let's goooooo!!

WOD:
Option 1:
5 Rounds
200m Run
12 Deadlifts
9 Hang Power Clean
6 Push Jerks (135/95)(95/65)

Option 2:
20 min amrap
3 bar muscle ups (3 burpee pull-ups)
6 pushups
9 kb swings
12 air squats

DUE TO MA’S REOPENING GUIDELINES, OUR CLASS SCHEDULE HAS CHANGED & ALL CLASSES ARE CURRENTLY HELD OUTSIDE OUR BOX.

Visit our reopening page for additional info.

Monthly membership is required to sign-up for a class.

Please check the WODTogether site to sign up for one of our outside classes. 

A quick note: Wash hands or use the hand sanitizer provided in your bucket as soon as you arrive. Also, please remember your mat is your safe space to wod without a mask but when using restroom or roaming about you need to have your mask up.

WOD:
Option 1:
3 Rounds
21/15 Calorie Row
75 DU's (125 SU's)
-directly into-
3 Rounds
20 DB Snatch (50/35)
12 Lateral Burpees


Option 2:
50 - 40 - 30 - 20 - 10 
Double-Unders (2x SU's)
Sit-Ups
*10 Burpees after every round*